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If you have been on a running comeback the last few weeks, you may have had moments (or even miles) on your run where you have seriously questioned your ability to return to your former running comfort zone. No matter how many years we have been running, these negative voices in our head can come to the surface and try to convince us to stop as we try and rebuild our fitness, strength and confidence after a break.
You don’t have to have a marathon medal in your back pocket to feel the challenge of the comeback. Whatever your “long run” distance is, if you haven’t run for a while your body will naturally have lost some of its ability to keep positive and focused on a run. Our minds tend to focus on everything that isn’t working, rather than all that is. Time goes slower than it should and minutes can feel more like miles. Don’t give up though, very soon your body will remember that running is wonderful and start to enjoy it again. In the meantime however, it is useful to have a few tricks up your sleeve for those moments when you consider turning around and going home.
Stand up tall
When we are tired or negative our body can reflect our mood. We may drop our good posture, run heavy and look down. Changing our physical body can help the mind feel more positive. Look where you are going, lengthen your body into good posture, relax your shoulders and instantly you will improve your breathing and feel lighter.
Fake it til you make it
I have often mentioned the benefits of putting on a smile, even a fake one, to trick the body into believing it is enjoying the run. Not only will it relax your upper body, but you will look more comfortable, feel more confident and possibly even convince yourself you are lucky to be able to run.
While it is a great skill to be able to focus inward on our breathing, technique and rhythm, sometimes we need another focus. A simple challenge is to start to count. You will be less likely to overthink as your attention is drawn towards the numbers. Count your steps, count the number of cars that you pass, count your breaths or simply just count to 100. Aim to stay focused on the numbers and you might just forget you are running.
Make a game
Think about what games you may have played in a car with children to keep busy and pass the time. How many different “blue” things can you count. How many noises can you hear? Can you guess the colour of the next car? You can create any game, just make it something that will keep your attention. Can you name a celebrity whose name starts with each letter of the alphabet? I guarantee you won’t get through the alphabet before you get back in the running zone.
Leave the watch at home
If you are finding that you are focusing on your pace and getting frustrated at how breathless you are, consider leaving the watch at home and running at a pace where you can breathe comfortably. It is natural to feel annoyed and frustrated if your “usual” pace is hard to maintain. Run for a certain number of minutes rather than a paced distance. Without the stress and pressure of the clock your body can focus more on the run rather than the performance. Slow down and aim to finish the run comfortable rather than exhausted.
Break your run into a series of five- or 10-minute sections and reward yourself with a little break after each section. Photograph: iStock
Take a break
If running consistently for 30 minutes or longer is mentally too challenging, consider breaking your run into sections. There are no rules to suggest that you cannot stop along the route. Break your run into a series of five- or 10-minute sections and reward yourself with a little break after each section. Allow yourself a walk break but limit the number of steps you take before you run again. One hundred is a nice round number. Rather than looking at the whole run as one endurance exercise, you only need to think as far as the next walk break.
Block it out
My mindful Chi Running colleagues will have to close their ears to this one, but if it does help, turn to podcasts, music or audiobooks to distract you over the blips. While in the long term it is better to run with our ears free, if it helps build our base and get us out the door, go for it. A tech-free version of this involves enlisting a friend to go with you. The chat, even if you are complaining about your running fitness, will keep you distracted and stop you from giving up.
We all have waves of discomfort, doubt, frustration or boredom on our running comebacks. You are completely normal if you are the same. Don’t give up. The beauty of being a runner on a comeback is that a have already experienced all the positives that come with a regular running practice. These benefits are just around the corner if you stick to your routine.
Running won’t always be easy but the more consistent we become, the more our body will know what to expect, grow to enjoy it and settle in.
Hang in there.
Mary Jennings is founder and running coach with .
Sign up for one of The Irish Times’ Get Running programmes (it is free!). First, pick the eight-week programme that suits you. A course to take you from inactivity to running for 30 minutes. For those who can squeeze in a run a few times a week. Designed for those who want to move up to the 10km mark. Best of luck!
How To Delete An Old Facebook Account When You Can’T Log In
Do you have an old Facebook account that you’re no longer using with posts or pictures from your younger days that you don’t want people to see? It’s easy to delete your account if you still have access to it. But what if you can’t remember the login information?
Here are the two steps you can take to try and recover account access so you can delete your account – and the associated unwanted former memories – permanently.
1. Try to recover your Facebook password
Go to https://www.facebook.com/login/identify to search for your account. You can search by the email or phone number you used to set up the account, or just by name (the search screen doesn’t mention that option but it works, too).
Once you find your old account, you’ll be able to send a reset code to any of the email addresses or phone numbers you associated with your account. If you’re not sure which email address you used, Facebook will show you a redacted version (e.g., firstname.lastname@example.org) that should spark your memory in case it’s an old email that you don’t log into anymore.
If you don’t have access to that email address or phone number anymore, try hard to regain access to that old email account. Because it gets far bleaker from here…
2. Use Facebook’s Trusted Friends feature
As I mentioned above, if you didn’t already set up Trusted Contacts, it’s too late now. When you tell Facebook you can’t access the email account, you won’t have the option to provide a new email address or phone number, you’ll just be told to try logging in again (in other words, you’re outta luck).
3. Report your old account as fake
To report your old account as fake:
Go to the profile of your old account
4. There is no option four (at least no easy one)
I reached out to Facebook and they have confirmed that, for security reasons, they will only allow you to delete your account if you can access it through one of the two official methods above (or our “unofficial” workaround). Those photos of your ex-relationships, nights of drunken bacchanalia and really, really bad choices of hairstyle are going to live on forever in the Facebook universe.
However, you may be able to pursue avenues outside Facebook’s standard deletion policies. For example, if you reside in the EU, the GDPR provides the right for consumers to demand companies delete their personal information on request. And if Facebook isn’t responding to a request, you may be able to take the issue up with your country’s privacy officer.
Facebook, Inc. ATTN: Privacy Operations 1601 Willow Road Menlo Park, CA 94025
[Image credit: Facebook login via BigStockPhoto]
Unit 4.3: How Old Are You?
Unit 4.3: How old are you? – Conversation
Đó là ai?
It’s/ That’s + name (tên).
Đó là …
Và câu trả lời thì thật đơn giản phải không nào? Mẫu câu “It’s/That’s…” (Đó là…) là mẫu câu chúng mình đã học ở bài 3 phải không các em?
Đoạn giao tiếp quan trọng nhất của hôm nay chính là hỏi tuổi. Vậy từ những từ vựng đã được học, chúng ta tạo thành câu hỏi và trả lời như thế nào đây?
How old are you?
Bạn bao nhiêu tuổi?
I’m + (age) +years old
Mình … tuổi.
Me too/ I’m + (age) + years old too.
Mình cũng thế (Mình cũng bằng tuổi cậu)
How about you?
Thế còn bạn thì sao?
Như vậy, câu trả lời của các em khi được hỏi về tuổi sẽ là : I’m + số tuổi của các con + years old.
A: How old are you, Mai?
B: I’m eight years old
A: How old are you, Nma?
C: I’m eight years old, too
➸ Để tìm hiểu thêm và các phương pháp và lộ trình học tiếng Anh hiệu quả cho con, ba mẹ tìm hiểu thêm
Keep Your Dog On A Leash
I saw him from across the street. His senior dog was cruising alongside him, and the dog I was walking stiffened on the other side of my running leash. I crossed the street. The dog owner saw a friend on the other side of the street and circled across the street a second time, senior dog cruising slowly behind. I walked across the street a second time, glancing down to see the alert ears of my observant four-legged friend. I could see her muscles flexing as she walked.
Finally I yelled out, “Will you please put your dog on a leash? I’ve crossed the street twice already. My dog is a bit of a jumper.”
The friend of the dog owner turned, looked at the dog I was with and retorted, “Well, how do you know this dog wouldn’t jump on her?”
My response, “I don’t care who can jump. My point is to help them avoid contact.”
The dog owner quietly put the senior dog on a leash. And even with both dogs on leashes, my scrappy 2-year-old still tried to jump. I almost went tumbling on the other end of the running leash trying to keep her away.
I could tell the senior dog had outgrown his scrappy days. But I knew my energetic friend way more and could already predict this would happen. It’s how I mastered keeping my balance when she tried to sneak and jump on the other dog. Even socialized dogs have moments in which they’re in rare form. And the last thing responsible dog walkers and dog owners need to see is an unleashed dog running amok.
Your loose dog has no idea that, for example, in a state like Illinois, animal control wardens can use tranquilizer guns and other nonlethal weapons and equipment without specific weapons authorization.
I will never understand why dog owners (or dog walkers) let dogs run loose. Forty-seven dogs later and more than 257 walks completed, I see someone strolling with their loose dog almost every time I’m walking in the city of Chicago or suburbs- on a residential sidewalk, in parks (where leash signs are obvious) and on busy streets.
While some dog owners may be confident in their psychic abilities about their own dogs, they don’t know what to expect with other dogs.
While some dog owners may be confident in their psychic abilities about their own dogs, they don’t know what to expect with other dogs.
Here are 10 reasons I’ve personally experienced for why you should keep your dog on a leash:
You avoid the possibility of another dog in heat jumping on your dog. I watched one dog hop on another dog like she was a horse, just pumping away. Unless you were all set for the puppy party, do not let dogs in heat get near each other.
You decrease the possibility of your dog doing something impulsive. Last week a man strolled down the street with his loose puppy, who decided to walk underneath my leashed dog to sniff him. No other dog should be comfortable enough to do that to a dog unless the two know each other.
You could endanger your own dog should either one become aggressive. Unless you’ve just so happened to memorize all the tips and tricks for how to break up a dog fight, you’ve set everybody up for failure should the two dogs be in a scrappy mood.
You lower the odds of agitating the leashed dog. Imagine if you were handcuffed while another person’s arms were free. Then this person started yelling or being aggressive toward you. By default, one has the upper hand.
You’re making dog-fearing people extremely uncomfortable. Sure, you think your dog is adorable and lots of people ask to pet her. But for people who don’t like dogs, this can be a particularly scary experience to see a dog just walking loosely nearby. And if that loose dog is the friendly type who enjoys hopping on random people, now you’ve made a nervous situation into absolute terror.
6. You’ll be blamed for putting wildlife in danger. Unless you lucked up on a dog who doesn’t chase squirrels, birds, chipmunks, rabbits and other freely running wildlife, you just set them up for failure. And if they’re not quick enough, you will definitely be held responsible for the looks of shame and cleanup should your dog get to any wildlife before you can stop him.
7. Sometimes other dogs just like people more than other dogs. Maybe your dog is friendly. Maybe your dog just wants to run and play and be at peace with the world. But if she runs up to say “hello” to a leashed dog who just does not like other dogs, it can be about as awkward as your annoying boss inviting you to her baby shower. Don’t put other dogs in these cringe-worthy positions. The leashed anti-social dog will growl or lunge forward. Your loose dog will have hurt feelings. And this could’ve all been avoided if both of you could save face and walk on with your leashes.
8. Your dog can and will ignore you saying his name. This happens in dog parks nonstop. Someone with a loose dog will think calling the loose dog’s name will make the dog completely stop what he’s doing. It rarely works. The dog only stops once the dog owner realizes her arms work and she has to reach out to get the dog. Unless your dog is so heavily trained that he will stop like an army veteran at the sound of his name, you’d have more luck with a lottery ticket.
9. You paid for dog walking equipment. The point of a dog walk is to give the dog the opportunity to release herself outside and get some exercise. But why blow money on a leash, a harness or a lede to not use it? You didn’t buy it to walk your dog in the backyard, did you?
10. You are risking your dog’s life against animal control. If your dog gets loose without a collar or license, you heighten the risk of your dog being put to sleep. Your loose dog has no idea that, for example, in a state like Illinois, animal control wardens can use tranquilizer guns and other nonlethal weapons and equipment without specific weapons authorization. And even if your dog just happens to spontaneously run across the street, you put other drivers in danger trying to jerk out of the way of a loose dog.
Your dog is adorable. You want her to be seen. We get it. Guess what? Leashed dog owners and dog walkers think their dogs are the coolest friend on four legs too. But enjoy all that cool while leashed.
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